BICEPS
What people commonly refer to as the biceps are actually two
distinct muscles: the biceps brachii and the brachialis. Both muscles run
along the front of the upper arm, from the shoulder to the elbow. The biceps
brachii is responsible for the ball-like "head" on your biceps;
the brachalis is the larger of the two, located underneath the biceps brachii.
Both muscles that make up the biceps help flex your elbow. In addition,
the biceps brachii helps to supinate your forearm. This is very helpful
in swinging a racquet in sports like racquetball and tennis.
| Muscles stretched: |
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Biceps |
| Instructions: |
- Stand upright with your feet hip-width apart.
- Make a fist and put your right hand against a vertical bar, edge, or
wall. Your thumb should be touching the bar and your arm should be parallel
to the floor.
- Slowly turn away from the bar until you feel a comfortable stretch
in your biceps.
- Hold this position for at least 15-30 seconds.
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 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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